Kyauta Mai Ƙididdige Macro
Lissafta adadin adadin kuzari da furotin/carb/mai na yau da kullum don rage kiba, riƙe nauyi ko ƙara nauyi.
Kimanta adadin kuzarin ku na yau da kullum (Mifflin–St Jeor TDEE) da rabon furotin/carb/mai da aka daidaita da burinku — duk ana lissafta su a cikin burauzar ku.
Furotin gwargwadon nauyin jiki, 25% na kalori daga mai, sauran carb.
Daidaita sosai (na zaɓi)
Idan an sa kitsen jiki, kalori suna amfani da Katch–McArdle kuma furotin yana dogara ne da nauyin tsoka mara kitse.
Burin zare: 39g
🔒 Ana lissafta dukkan ƙimomi a cikin burauzar ku — ba a loda komai zuwa sabar.
Yadda Yake Aiki
Kimanta bukatun kalori na yau da kullum tare da ma'aunin Mifflin–St Jeor ka sami rushewar furotin/carb/mai da aka daidaita don ragewa, ci gaba da kula ko ƙarawa. Duk lissafi yana gudana a burauzarka — babu asusu, babu bin diddigi.
- 1Shigar da bayaninkaJinsi, nauyi, tsayi, shekaru da matakin motsa jiki (metric ko imperial).
- 2Zaɓi wata manufaRagewa, ci gaba da kula ko ƙarawa yana daidaita manufar kalorinka.
- 3Duba macros ɗinkaKalori na yau da kullum tare da furotin, carbs da mai a gram.
- 4Yi amfani da shi a matsayin jagoraDaidaita bisa yadda jikinka yake amsa a cikin makonni.
Ana lissafta dukkan lambobi a burauzarka — babu wani da ake loda shi.
Kayan Aiki Masu Alaƙa
Mai Ƙididdige Calorie & TDEE
Ƙiyasta BMR ɗinka da bukatar calorie ta yau da kullum (TDEE) daga shekaru, nauyi, tsayi, da ayyuka ta amfani da equation na Mifflin-St Jeor, tare da manufofin rage nauyi, kiyaye shi, da ƙarawa.
Na'urar Lissafin Shan Ruwa
Nemo yawan ruwan da za ka sha kowace rana bisa nauyinka, motsa jiki da yanayi — cikin lita, kofuna, oza mai ruwa da gilashi, tare da rabon abin sha da abinci. Awo ko na Ingilishi, na sirri kuma kyauta.
Na'urar Lissafin Kitsen Jiki
Kimanta kashin kitsen jikinka ta hanyar auna jiki na Sojan Ruwa na Amurka ko kimantawar BMI da shekaru — tare da rukunin lafiyar jikinka, yawan kitse, da nauyin jiki mai lalura. Awo ko na Ingilishi, na sirri kuma kyauta.